Wu Wod 3 rounds 200 m run 1 round of bear crawl 10 pushups Bench Press 2 sets Drop set of 15 reps starting at 135 Ring Dips skill work on kipping ring dips and efficiency for 10-15 minutes do 3-4 sets of 4-8 reps 3 rounds 12 matador weighted dips @ 16kg 24 slab balls @ 30lbs Against a 90 sec running clock complete the following: 15 pushups 7 G2OH @ 115 ME DU’s 90 sec rest complete a total of 6 sets